Yolk vs. Omelette — In-Depth Nutrition Comparison
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A recap on differences between yolk and omelette
- Omelette has less choline, selenium, vitamin B12, vitamin B5, phosphorus, folate, vitamin D, and vitamin A.
- Yolk covers your daily cholesterol needs 257% more than omelette.
- Omelette contains 4 times less folate than yolk. Yolk contains 146µg of folate, while omelette contains 39µg.
- Omelette has less cholesterol.
Food varieties used in this article are Egg, yolk, raw, fresh and Egg, whole, cooked, omelet.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +168.8% |
| Contains more IronIron | +84.5% |
| Contains more CopperCopper | +22.2% |
| Contains more ZincZinc | +111% |
| Contains more PhosphorusPhosphorus | +133.5% |
| Contains less SodiumSodium | -69% |
| Contains more ManganeseManganese | +129.2% |
| Contains more SeleniumSelenium | +117.1% |
| Contains more MagnesiumMagnesium | +120% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +121.5% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin DVitamin D | +217.6% |
| Contains more Vitamin B1Vitamin B1 | +417.6% |
| Contains more Vitamin B2Vitamin B2 | +36.8% |
| Contains more Vitamin B5Vitamin B5 | +132% |
| Contains more Vitamin B6Vitamin B6 | +144.8% |
| Contains more Vitamin B12Vitamin B12 | +156.6% |
| Contains more FolateFolate | +274.4% |
| Contains more CholineCholine | +231.3% |
| Contains more Vitamin B3Vitamin B3 | +166.7% |
| Contains more Vitamin KVitamin K | +542.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +50% |
| Contains more FatsFats | +127.6% |
| Contains more CarbsCarbs | +460.9% |
| Contains more OtherOther | +70% |
| Contains more WaterWater | +45.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +142.4% |
| Contains more Poly. FatPolyunsaturated fat | +55% |
| Contains less Sat. FatSaturated fat | -65.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more GlucoseGlucose | +72.2% |
~equal in
Starch
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Cholesterol | 1085mg | 313mg | 257% |
| Choline | 820.2mg | 247.6mg | 104% |
| Selenium | 56µg | 25.8µg | 55% |
| Vitamin B12 | 1.95µg | 0.76µg | 50% |
| Vitamin B5 | 2.99mg | 1.289mg | 34% |
| Phosphorus | 390mg | 167mg | 32% |
| Saturated fat | 9.551g | 3.319g | 28% |
| Folate | 146µg | 39µg | 27% |
| Fats | 26.54g | 11.66g | 23% |
| Vitamin A | 381µg | 172µg | 23% |
| Vitamin D | 218IU | 69IU | 19% |
| Vitamin D | 5.4µg | 1.7µg | 19% |
| Monounsaturated fat | 11.738g | 4.843g | 17% |
| Vitamin B6 | 0.35mg | 0.143mg | 16% |
| Iron | 2.73mg | 1.48mg | 16% |
| Vitamin B1 | 0.176mg | 0.034mg | 12% |
| Zinc | 2.3mg | 1.09mg | 11% |
| Protein | 15.86g | 10.57g | 11% |
| Vitamin B2 | 0.528mg | 0.386mg | 11% |
| Polyunsaturated fat | 4.204g | 2.712g | 10% |
| Vitamin E | 2.58mg | 1.29mg | 9% |
| Calories | 322kcal | 154kcal | 8% |
| Calcium | 129mg | 48mg | 8% |
| Sodium | 48mg | 155mg | 5% |
| Vitamin K | 0.7µg | 4.5µg | 3% |
| Copper | 0.077mg | 0.063mg | 2% |
| Manganese | 0.055mg | 0.024mg | 1% |
| Magnesium | 5mg | 11mg | 1% |
| Carbs | 3.59g | 0.64g | 1% |
| Net carbs | 3.59g | 0.64g | N/A |
| Potassium | 109mg | 117mg | 0% |
| Sugar | 0.56g | 0.31g | N/A |
| Vitamin B3 | 0.024mg | 0.064mg | 0% |
| Trans fat | 0.709g | N/A | |
| Tryptophan | 0.177mg | 0.14mg | 0% |
| Threonine | 0.687mg | 0.467mg | 0% |
| Isoleucine | 0.866mg | 0.565mg | 0% |
| Leucine | 1.399mg | 0.913mg | 0% |
| Lysine | 1.217mg | 0.767mg | 0% |
| Methionine | 0.378mg | 0.319mg | 0% |
| Phenylalanine | 0.681mg | 0.572mg | 0% |
| Valine | 0.949mg | 0.722mg | 0% |
| Histidine | 0.416mg | 0.26mg | 0% |
| Fructose | 0.07g | 0g | 0% |
| Omega-3 - EPA | 0.011g | 0g | N/A |
| Omega-3 - DHA | 0.114g | 0.049g | N/A |
| Omega-3 - DPA | 0g | 0.006g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
114%
45%
Minerals Daily Need Coverage Score
73%
37%
Comparison summary
Which food is richer in minerals?
Yolk is relatively richer in minerals
Which food contains less Sodium?
Yolk contains less Sodium (difference - 107mg)
Which food is richer in vitamins?
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Omelette is lower in Cholesterol (difference - 772mg)
Which food is lower in Sugar?
Omelette is lower in Sugar (difference - 0.25g)
Which food is lower in Saturated fat?
Omelette is lower in Saturated fat (difference - 6.232g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($1)